Barbell RDL

How to Perform the Barbell RDL

1. Stand with feet hip-width apart holding a barbell at hip height with an overhand grip just outside your thighs.
2. Set your shoulders back and down, brace your core, and maintain a slight bend in your knees throughout the movement.
3. Initiate the descent by pushing your hips straight back as if closing a car door with your glutes.
4. Lower the barbell along your thighs and shins, keeping the bar in contact with your legs at all times.
5. Continue hinging until you feel a deep stretch in your hamstrings — typically when the bar reaches mid-shin level.
6. Reverse the movement by driving your hips forward and squeezing your glutes hard to return to standing.
7. Lock out at the top with your hips fully extended and shoulders back. Do not lean back excessively.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds hamstring and glute strength through a full range of motion
• ✓Improves hip hinge mechanics for better deadlift performance
• ✓Develops hamstring flexibility under load, reducing injury risk
• ✓Strengthens the lower back and posterior chain isometrically

Pro Tips

• ●Focus on pushing your hips back rather than bending forward — the hip hinge drives the movement.
• ●Use lifting straps for heavier sets so grip does not limit hamstring loading.
• ●Start with lighter weight and master the hip hinge pattern before adding load.

Recommended Sets & Reps

Training Guides

Articles featuring the barbell rdl in workout programs and training advice.